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Gymnastics SKILLS

WELCOME!

THIS IS A GUIDELINE ABOUT HOW TO RUN GYMNASTICS SESSIONS.

SCROLL DOWN AND HAVE FUN!

WARM UP

JUMPS & WALKS

– Pencil jumps (can add bean bags between the knees), pencil jumps backwards, tuck jump, star, straddle, pike, half turn, full turn. Can use hoops or bolsters.

– Bear walk, crab walk, long steps, elephant, caterpillar, wheelbarrow. 

 

BASIC SKILLS

– Forward roll (try standing with no hands), back roll, bunny hop, bunny hop to extend (or donkey kick), handstands variations and cartwheels and variations (see below), bridges.

 

CARTWHEELS

HOW TO TEACH 

Kids must:

a) Get strength in their arms and core

b) Understand how to position their bodies and what side they have to kick to. Ex: If they first step with right leg so first hand to place is also right and left will come over and after. Their bodies will face left.

c) Use cartwheel mat to practice, and break down the skill (watch progression video)

 

PROGRESSIONS

– Side bunny hop

– Side bunny hop on bolster

– Side bunny hop on bolster with legs apart and straight (mini cartwheel)

– Cartwheel on the air mat

– Cartwheel (hands) on the pillows

– Cartwheel to land on (wedge/pile of crash mats)

– Cartwheel on the beam

 

VARIATIONS

– Bad leg cartwheel

– Cartwheel into handstand

– 1 handed cartwheel

– Pop off cartwheel

– Cartwheel landing with feet together

– Roundoff

– Aerial

HANDSTANDS

HOW TO TEACH 

Kids must:

a) Get strength in their arms and core

b) Understand how to position their bodies and what leg they use to kick up with and land on. 

c) Use wall for spider handstands and handstands with wedge (watch progression video)  

 

PROGRESSIONS 

– Spider handstand hold 

– Bunny hop

– Downward dog with one leg HOP

– Handstand against wall

– Handstand on beam 

– Handstand on parallel bars 

 

VARIATIONS

– Handstand against the wall (facing both ways) 

– Half-handstand & Full-hanstand

– Scissors, L shape, crocodile snap, handstand

– Handstand walking

– Handstand land in bridge. 

– Handstand forward roll  

– Handstand high beam 

FORWARD WALKOVER & BACKWARD WALKOVER

HOW TO TEACH 

Kids must:

a) Get flexibility in their back and shoulders. Chest extended over wrists.

b)  Get strength in legs and arms. Make sure arms are straight and legs internally rotated.

c) Bring hips forward, open shoulders. Leg kickover at same time as pushing chest over wrists

PROGRESSIONS  

– Back warm up poses: cobra, bow, shark, half/full bridge, walk down along wall. 

– Front/back walkover using octoroll

– Handstand into bridge

– Bridge into back kickover on wedge and on floor.

– Bridge into standing

VARIATIONS

– Scissor walkover

– Walkover on low/high beam

– Walkover half turn

– Running front walkover

– Windmill cartwheel

FORWARD ROLL AND BACKWARD ROLL

HOW TO TEACH 

Kids must:

a) Go step by step and always use hands to protect their neck.

b)  Front roll: arms up, tickle toes, tuck chin in, bring weight forward and roll.

c) Back roll: from standing to squat, place bottom, rounded back, hands, bring legs over, tuck toes and push with arms to stand up.

 

PROGRESSIONS 

FORWARD

– Egg and pencil rolls

– From standing on wedge

– From floor, roll on wedge

– Tuck/straight legged roll

BACKWARD

– Sit on wedge

– Standing on wedge

– Tuck/straight legged roll

 

VARIATIONS

– Straight legs roll

– Straddle roll

– Angel forward roll

– Flying/run in forward roll

– Side back roll

– Handstand foward roll

– Back roll into handstand

BAR SKILLS

HOW TO TEACH 

Kids must:

a) Hold on Tight 

b) Always have their hands facing forward. 

c) Have thumbs joined with the rest of their fingers.

WHAT TO DO

– Hold child by the wrist in case they slip off or let go. 

 

PROGRESSIONS (WATCH VIDEO BELOW) 

– Front Support Hold (5 Secs) 

– Tuck & Glide Swing

– Bat Hang, Basket Hang

– Chin up Hold

– Cast 

– Forward Roll

– Pullover 

– Back Hip Circle 

 

VARIATIONS

– Forward Roll to tuck hold

– Pullover using box

– Chin-up pullover 

– Forward Roll to tuck hang

– Cast back to box (to gain height) 

– Routine (Pullover, cast, back hip circle, forward roll) 

 

BEAM SKILLS

HOW TO TEACH 

Kids must:

a) Engage body. Squeeze belly, glutes, arms and legs straight.

b) Keep eyes on the beam

c) Mind the shapes.

WHAT TO DO

– Hold child by the hips when doing handstands/cartwheels

 

– WALKS: forward, sideways, scoop, tippy toes, over bags/blocks, tree pose steps, crawling, bearwalk.

– KICKS: Forward, side, back. Ninja.

– JUMPS: pencil, kitty, tuck.

 

– SKILLS: Bunny hop (hands on feet off/ on the beam). Handstands, Cartwheels. Forward roll on mat beam.

– EXITS: Pencil /tuck jump, bunny hop, cartwheel into handstand, roundoff.

PARALLEL BAR SKILLS

HOW TO TEACH 

Kids must:

a) Mind their hands/feet on the bars

b)  Engage body and distribute weight evenly on both bars

c) Keep arms straight and push up

SETTINGS

– Bars on the floor

– 1 side on floor 1 side on a box

– Bars on even boxes

– Bars on uneven boxes

– WALKS: bear, crab, caterpillar, crawling knees off (even bars or uneven to climb up. Can slide down) 

– Bunny hop, handstand against wall facing both ways, L shape handstand, one leg off handstand, walking spiderman handstand,  free balance handstand (bars on floor and with teacher assistance)

 

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